If your answer is yes, that’s totally fine! It’s actually a great strategy for when you’re short on time and energy. You know exactly what to get at the grocery store, you know how long each meal will take to cook, and you know the recipe like the back of your hand.

The only trouble, of course, is that your taste buds may start to feel severely underwhelmed.

“Oh yay. Chicken, rice, and broccoli…again…”

You may be rolling your eyes right now, thinking, “I know my meals are repetitive, but I don’t have the time, energy, or creativity to try anything else so please stop trying to make me feel bad.”

Don’t worry, that’s not what this article is here to do. Instead, let’s help you add variety to the meals you are used to preparing, but with teeny tiny changes that will make a big difference.

The secret? Swapping just one or two ingredients that can be prepared similarly, have a similar nutrient profile, but provide all new flavors and textures to the meal.

You can do this easily with your starches, veggies, proteins, fats, spices, and other seasonings; all you need to start with is a list.

To get started and organized, here is a quick list of some easy ingredient swaps.

1. STARCHES

Rice → Quinoa

Pasta → Barley or Farro

Sandwich Bread → Pita Wraps, Naan Bread, Lavash Bread

Biscuits → Cornbread

Flour tortilla → Corn Tortilla

Corn → Peas

White Potatoes → Sweet potatoes

2. VEGETABLES

Carrots → Snap Peas or Snow Peas

Broccoli → Cauliflower or Broccolini

Tomatoes → Zucchini

Asparagus → Green Beans

Cucumber → Celery

Brussels Sprouts → Parsnips

Eggplant → Portobello Mushrooms or Zucchini

“Spring” Salad Mix → Arugula

Romaine Lettuce → Butter Lettuce or Spinach

Kale → Collard Greens

3. PROTEINS

Chicken → Pork or Tofu

Ground Meat → Black Beans

Canned Tuna → Canned Salmon

Beans → Lentils

Tofu → Tempeh

Steak → Ahi Tuna

Hard-Boiled Eggs → Nuts

4. FATS

Avocado → Hummus

Olive Oil → Avocado Oil

Butter → Ghee

Nut Butter → Tahini

Cheese → Nutritional Yeast

Mayonnaise → Greek Yogurt

5. SPICES

Italian Seasoning → Lemon + Garlic

Rosemary → Sage

Lemon Juice → Orange or Lime Juice

Cilantro → Parsley

Basil → Mint

Cumin → Chili Powder

Ginger → Turmeric

6. DRESSINGS, MARINADES, & SAUCES

Teriyaki → BBQ

Chipotle → Sweet Chili

Ranch → Honey Mustard

Thai Peanut → Coconut Curry

Balsamic Vinaigrette → Apple Cider Vinaigrette

Hummus → Tzatziki

Marinara → Pesto

Salsa → Pico de Gallo

Now that you know some of the main players, let’s see what we can do with that chicken, rice, and broccoli example. Some ways you can easily mix things up without sacrificing extra time or energy are:

Swap the chicken with tofu or pork.

Swap the rice with quinoa.

If you normally season the chicken with Italian seasonings, go for a squeeze of lemon and some zesty garlic!

By picking a staple meal that you think needs a little more variety and writing down three ways to mix it up, you can easily plan out meals for each day of the week. Keep a running list of your ingredients, and continue to add to it as you find new foods and flavors you love.

Give it a try, and make mealtime decisions easy and exciting again.

HEADER IMAGE: ROOSA KULJU

Paige Foote, RD is a Los Angeles-based registered dietitian with passion for encouraging others to feel positive about themselves and the food on their plate. She loves to help others feel like they are capable of anything by sharing why eating well doesn’t have to be complicated or intimidating. Learn more about Paige at Yeah Girl! Nutrition.